1. What is the Calorieking Calculator?

The Calorieking Calculator helps determine your daily calorie deficit for weight loss by calculating the difference between your maintenance calories and actual intake. A 500 kcal daily deficit equals approximately 1 pound of weight loss per week.

2. How Does the Calculator Work?

The calculator uses the calorie deficit equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( Activity \) — Activity factor (1.2-1.9)
• \( Intake \) — Daily calorie consumption (kcal/day)

Explanation: Your BMR multiplied by activity factor gives maintenance calories. Subtracting your actual intake reveals your daily deficit or surplus.

3. Importance of Calorie Deficit

Details: Creating a consistent calorie deficit is the fundamental principle of weight loss. Understanding your exact deficit helps plan sustainable weight loss strategies and avoid excessive restriction.

4. Using the Calculator

Tips: Enter your accurate BMR (use a BMR calculator if unknown), select appropriate activity level based on your daily routine, and input your actual daily calorie intake. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: What is a safe calorie deficit?
A: A deficit of 500-1000 kcal/day is generally safe, resulting in 1-2 pounds of weight loss per week. Avoid deficits larger than 1000 kcal/day.

Q2: How do I calculate my BMR?
A: Use standard BMR formulas like Mifflin-St Jeor or Harris-Benedict equations based on age, gender, height, and weight.

Q3: Why isn't my weight loss matching the calculation?
A: Water retention, hormonal fluctuations, inaccurate tracking, or metabolic adaptation can affect actual weight loss results.

Q4: Should I adjust my deficit over time?
A: Yes, as you lose weight, your BMR decreases. Recalculate every 10-15 pounds lost for accurate deficit planning.

Q5: Is exercise necessary for weight loss?
A: While calorie deficit is primary, exercise helps preserve muscle mass, improves health, and can create additional deficit.